Many peopleask me what the best sleeping position to reduce back pain is. I always tell them that the best sleep position is the one you prefer. In truth, it's not thesleeping positionthat introduces lower back pain; instead, it's the sleeping posture regardless of your sleeping position.
Keep your spine relaxed
The secret to pain-free sleeping is a relaxed and supported spine. Regardless of your sleeping position, the key is to keep your spine straight and aligned with your hip, while maintaining its natural curve.
It's actually simple body geometry. Ideally, our body weight should be evenly distributed on the bed when sleeping. However, no one lays perfectly still; we sleep on our sides, back, or stomach, thus introducing disrupting the geometry and weight distribution. Since your lower back is your core muscle when sleeping, it is usually subjected to concentrated pressure from having to carry excess body weight, resulting in muscle exhaustion andlower back pain.
Support pillows can help
With theproper pillow and support pillows to match your sleeping style, such asour ergonomic contour pillow, orour side sleeper knee pillowyou can improve your body posture and relieve your lower back pressure.
Listed below is how the right pillows can help sleepers of each sleeping position to improve their posture and alleviate lower back pain:
1. Back Sleepers- If you sleep on your back, you don't have the problem of straightening your spine, instead, your lower back pressure comes from the inability to keep your spine in a natural curve. The spine curve near your lower back is experiencing a pull from your hip, thus forcing it to straighten unnaturally, causing it to tighten up and become over-stressed.
Tip:Use a half-moon bolster underneath your knees. This will raise your legs slightly and tilt your hip forward to relieve its pull on your lower back.
2. Side Sleepers-If you sleep on the side, you need to keep your spine straighten and aligned with your hip. Your shoulder and your hips are the pillars to your body weight. They serve as the two ends of a rope bridge, if either one is crooked, the center of the bridge will sag and experience all the pressure and weight, that's your lower back. You need to make sure both your shoulder, and hip are upright, so your body weight is evenly distributed without concentration near the lower back.
Tip:Sleep with a tall pillow to keep your shoulders upright. Additionally, and more importantly, sleep with aknee pillow, such as ours,between your thighs. The knee pillow will properly space your legs while keeping your hips upright and neutral to your spine, relieving your lower back muscle.
3. Stomach Sleepers -If you sleep on your stomach, your spine is probably being forced to straighten unnaturally against its curve, causing pressure from your shoulders to your lower back.
Tip:Sleep on a thin, low profile pillow to keep your neck flat against your upper back. Additionally, insert a small flat pillow near your lower stomach to allow your spine to maintain its natural curve near the tailbone to relieve the pull on your back.
Hopefully, this helps you relieve your back pain and sleep better. Here are some more articles that help explain in depth on how you can sleep pain-free.
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